Am I eating enough/too much?
cassieemch
Posts: 4 Member
Okay, here goes!
I've been trying to lose fat since my junior year of high school (three years ago now...yikes) and no matter what I do, the weight doesn't come off. I have done every diet type in the book with a recent transition off veganism. (It made me miserable, sorry not sorry.) I also am just getting back into exercise since having a microdiscectomy on three of my disks. Despite those hurdles, I've never been able to lose the fat or gain significant lean muscle, not even when I was exercising 5+/days a week, both heavy lifting, yoga, and cardio.
So here we are today. I'm 20, 5'1, female, 136 pounds, and I work a sedentary job. I get up every hour and walk a bit, but it isn't much. My BMR is roughly 1340. With my otherwise sedentary lifestyle my TDEE is about 1850. If I did a 500 calorie deficit, I'd be at 1350, and that. is. not. enough.
I lift weights at least 60 minutes/3-4 days a week and do HIIT 1xweekly (I was built for power, not endurance!). On my off days I walk or do yoga/light pilates for my back. It doesn't equate to much on my off days because I'm exhausted 99% of the time.
I eat good foods and I even weigh things on a scale now...tons of veggies and protein and most of my carbs come from fruit and a few whole grains here and there. No processed junk or liquid calories. I drink at least 4 liters of water a day, too.
I'm just hungry all the time. I'm currently eating 1500 calories and I'm starving. I literally look at the clock all the time during work just counting down until I can eat again. I'm also always exhausted, (all my labs are normal...trust me, I thought I was hypo for the longest time) and I wonder if I'm really just not eating enough.
As someone who lives a relatively sedentary life but exercises hard 4-5 days a week and is pretty naturally muscular, does 1500 sound like enough? I'm terrified of eating more and gaining weight but I can't keep eating obsessing over food this much either. Help?
I've been trying to lose fat since my junior year of high school (three years ago now...yikes) and no matter what I do, the weight doesn't come off. I have done every diet type in the book with a recent transition off veganism. (It made me miserable, sorry not sorry.) I also am just getting back into exercise since having a microdiscectomy on three of my disks. Despite those hurdles, I've never been able to lose the fat or gain significant lean muscle, not even when I was exercising 5+/days a week, both heavy lifting, yoga, and cardio.
So here we are today. I'm 20, 5'1, female, 136 pounds, and I work a sedentary job. I get up every hour and walk a bit, but it isn't much. My BMR is roughly 1340. With my otherwise sedentary lifestyle my TDEE is about 1850. If I did a 500 calorie deficit, I'd be at 1350, and that. is. not. enough.
I lift weights at least 60 minutes/3-4 days a week and do HIIT 1xweekly (I was built for power, not endurance!). On my off days I walk or do yoga/light pilates for my back. It doesn't equate to much on my off days because I'm exhausted 99% of the time.
I eat good foods and I even weigh things on a scale now...tons of veggies and protein and most of my carbs come from fruit and a few whole grains here and there. No processed junk or liquid calories. I drink at least 4 liters of water a day, too.
I'm just hungry all the time. I'm currently eating 1500 calories and I'm starving. I literally look at the clock all the time during work just counting down until I can eat again. I'm also always exhausted, (all my labs are normal...trust me, I thought I was hypo for the longest time) and I wonder if I'm really just not eating enough.
As someone who lives a relatively sedentary life but exercises hard 4-5 days a week and is pretty naturally muscular, does 1500 sound like enough? I'm terrified of eating more and gaining weight but I can't keep eating obsessing over food this much either. Help?
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Replies
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Dude carbs ain't gunna stop you losing weight . They will fill you up more than fruit/veg does. .. I think you're cramming as much into what you think your cals are to feel full because you're eating what you think you should be .. "healthy" and probs inadvertently over eating. Eat whatever you want that fills you up just weigh it all properly!cassieemch wrote: »Okay, here goes!
I've been trying to lose fat since my junior year of high school (three years ago now...yikes) and no matter what I do, the weight doesn't come off. I have done every diet type in the book with a recent transition off veganism. (It made me miserable, sorry not sorry.) I also am just getting back into exercise since having a microdiscectomy on three of my disks. Despite those hurdles, I've never been able to lose the fat or gain significant lean muscle, not even when I was exercising 5+/days a week, both heavy lifting, yoga, and cardio.
So here we are today. I'm 20, 5'1, female, 136 pounds, and I work a sedentary job. I get up every hour and walk a bit, but it isn't much. My BMR is roughly 1340. With my otherwise sedentary lifestyle my TDEE is about 1850. If I did a 500 calorie deficit, I'd be at 1350, and that. is. not. enough.
I lift weights at least 60 minutes/3-4 days a week and do HIIT 1xweekly (I was built for power, not endurance!). On my off days I walk or do yoga/light pilates for my back. It doesn't equate to much on my off days because I'm exhausted 99% of the time.
I eat good foods and I even weigh things on a scale now. Tons of veggies and protein and most of my carbs come from fruit and a few whole grains here and there. No processed junk or liquid calories.
I'm just hungry all the time. I'm currently eating 1500 calories and I'm starving. I literally look at the clock all the time during work just counting down until I can eat again. I'm also always exhausted, (all my labs are normal...trust me, I thought I was hypo for the longest time) and I wonder if I'm really just not eating enough.
As someone who lives a relatively sedentary life but exercises hard 4-5 days a week and is pretty naturally muscular, does 1500 sound like enough? I'm terrified of eating more and gaining weight but I can't keep eating obsessing over food this much either. Help?
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If your TDEE is 1850 and you're eating 1500, you're eating in a 350 calorie deficit. Try upping your calories to 1600 per day. You should be fine on that, assuming you are making smart food choices.1
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Are you getting enough fat?1
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Dude carbs ain't gunna stop you losing weight . They will fill you up more than fruit/veg does. .. I think you're cramming as much into what you think your cals are to feel full because you're eating what you think you should be .. "healthy" and probs inadvertently over eating. Eat whatever you want that fills you up just weigh it all properly!cassieemch wrote: »Okay, here goes!
I've been trying to lose fat since my junior year of high school (three years ago now...yikes) and no matter what I do, the weight doesn't come off. I have done every diet type in the book with a recent transition off veganism. (It made me miserable, sorry not sorry.) I also am just getting back into exercise since having a microdiscectomy on three of my disks. Despite those hurdles, I've never been able to lose the fat or gain significant lean muscle, not even when I was exercising 5+/days a week, both heavy lifting, yoga, and cardio.
So here we are today. I'm 20, 5'1, female, 136 pounds, and I work a sedentary job. I get up every hour and walk a bit, but it isn't much. My BMR is roughly 1340. With my otherwise sedentary lifestyle my TDEE is about 1850. If I did a 500 calorie deficit, I'd be at 1350, and that. is. not. enough.
I lift weights at least 60 minutes/3-4 days a week and do HIIT 1xweekly (I was built for power, not endurance!). On my off days I walk or do yoga/light pilates for my back. It doesn't equate to much on my off days because I'm exhausted 99% of the time.
I eat good foods and I even weigh things on a scale now. Tons of veggies and protein and most of my carbs come from fruit and a few whole grains here and there. No processed junk or liquid calories.
I'm just hungry all the time. I'm currently eating 1500 calories and I'm starving. I literally look at the clock all the time during work just counting down until I can eat again. I'm also always exhausted, (all my labs are normal...trust me, I thought I was hypo for the longest time) and I wonder if I'm really just not eating enough.
As someone who lives a relatively sedentary life but exercises hard 4-5 days a week and is pretty naturally muscular, does 1500 sound like enough? I'm terrified of eating more and gaining weight but I can't keep eating obsessing over food this much either. Help?
Fruits and vegetables are mostly carbs, often fibrous carbs that provide a lot of volume and make people feel full.2 -
Dude carbs ain't gunna stop you losing weight . They will fill you up more than fruit/veg does. .. I think you're cramming as much into what you think your cals are to feel full because you're eating what you think you should be .. "healthy" and probs inadvertently over eating. Eat whatever you want that fills you up just weigh it all properly!cassieemch wrote: »Okay, here goes!
I've been trying to lose fat since my junior year of high school (three years ago now...yikes) and no matter what I do, the weight doesn't come off. I have done every diet type in the book with a recent transition off veganism. (It made me miserable, sorry not sorry.) I also am just getting back into exercise since having a microdiscectomy on three of my disks. Despite those hurdles, I've never been able to lose the fat or gain significant lean muscle, not even when I was exercising 5+/days a week, both heavy lifting, yoga, and cardio.
So here we are today. I'm 20, 5'1, female, 136 pounds, and I work a sedentary job. I get up every hour and walk a bit, but it isn't much. My BMR is roughly 1340. With my otherwise sedentary lifestyle my TDEE is about 1850. If I did a 500 calorie deficit, I'd be at 1350, and that. is. not. enough.
I lift weights at least 60 minutes/3-4 days a week and do HIIT 1xweekly (I was built for power, not endurance!). On my off days I walk or do yoga/light pilates for my back. It doesn't equate to much on my off days because I'm exhausted 99% of the time.
I eat good foods and I even weigh things on a scale now. Tons of veggies and protein and most of my carbs come from fruit and a few whole grains here and there. No processed junk or liquid calories.
I'm just hungry all the time. I'm currently eating 1500 calories and I'm starving. I literally look at the clock all the time during work just counting down until I can eat again. I'm also always exhausted, (all my labs are normal...trust me, I thought I was hypo for the longest time) and I wonder if I'm really just not eating enough.
As someone who lives a relatively sedentary life but exercises hard 4-5 days a week and is pretty naturally muscular, does 1500 sound like enough? I'm terrified of eating more and gaining weight but I can't keep eating obsessing over food this much either. Help?
Fruits and vegetables are mostly carbs, often fibrous carbs that provide a lot of volume and make people feel full.
Yes I'm aware of this thanks, but if they're not full maybe they should try more starchy carbs for fullness. That better?0 -
If you aren't losing weight, you are eating enough and upping the calories isn't going to help. First, I would make sure you are counting calories accurately. Are you using oils or butters? Are you accounting for spices you use? It is amazing how many calories we add to our foods. If your calories are accurate, there are lots of ways to reduce calories or increase volume.
Many veggies saute great in water or a little chicken broth. Without those extra calories,you can eat big portions.
Try powdered peanut butter instead of regular.
Even with fruits, there is definite difference. You can eat a lot more strawberries than pineapple.
Chicken or turkey has a lot less calories than beef or pork.
Tuna has a lot less calories than salmon. Swai fillets have less than tuna.
Egg whites have a lot less calories than whole eggs.
Unsweetened cashew milk is 25 calories per 8 Oz. Skim milk has 80.
Lots of little things add up.
...and, of course, make sure you are drinking plenty of water.2 -
Wait, have you lost any weight at all, OP? How long have you been eating 1500 calories?1
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Wait, have you lost any weight at all, OP? How long have you been eating 1500 calories?
Not at all. I fluctuate around 4 pounds from hormones, but that's it. I bumped up to 1500 a week or so ago to see if I was less hungry...and I'm not lol.TavistockToad wrote: »Are you getting enough fat?
Yup. I get a fair bit from avocado, coconut oil, nuts, eggs, and chia seeds.If you aren't losing weight, you are eating enough and upping the calories isn't going to help. First, I would make sure you are counting calories accurately. Are you using oils or butters? Are you accounting for spices you use? It is amazing how many calories we add to our foods. If your calories are accurate, there are lots of ways to reduce calories or increase volume.
I weigh all of my food to the very last gram. I'm as accurate as you can logically get.Dude carbs ain't gunna stop you losing weight . They will fill you up more than fruit/veg does. .. I think you're cramming as much into what you think your cals are to feel full because you're eating what you think you should be .. "healthy" and probs inadvertently over eating. Eat whatever you want that fills you up just weigh it all properly!
I know carbs don't stop you from losing weight, but for me, personally, I feel better when I'm not full of starch. That was my biggest issue with a plant based diet.
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As well intentioned as it is, the idea that if someone isn't losing weight, despite activity and proper intake, they are eating enough or "too much", is balderpoppycockdash.
I'd bet power greens to powdered donuts OP is not eating enough as her body has adjusted to "the new normal". Her energy levels are low, she's weight stagnant and starving... counter-intuitive and as scoffed at as it may seem, her situation is a pretty tell-tale sign and increase- not a decrease, is in order.
That said, the follow up question by @jemhh is a good one for a little more insight. High five.4 -
What calorie level were you eating prior to the recent bump to 1500? And for how long?
I'm wondering if a diet break isn't in order. I'm not sure if I 100% buy all the hormone reset part, but I do 100% buy the mental state reset. You're tired, hangry, workouts are suffering...your body is begging for fuel. Take 10 days, 2 weeks, even a month and eat at maintenance. Try to focus on eating just to that sigh of satisfaction...or the point where you're pleasantly full. I've got different stats than you to be sure, but the mental improvement after my recent 10 day break was glorious and very marked. I also dropped 4lbs in that 10 days...Likely largely water weight but incredibly motivating as I weighed the morning coming out of the break.2 -
OP, how did you come up with 1850 for your TDEE? I calculate it at around 2100.0
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If you're not losing, you're probably eating too much. Sorry. I'm not exactly sure what people do when they lift weights for 60 minutes 5x a week, but I'd decrease to 3x a week (your muscles NEED rest anyway) and add more cardio... that should burn a bit more calories.
Hard to comment on your diet without looking at your diary though, but I'd try and make sure that you eat a good balance of protein, fat, and fiber at every meal.1 -
OP, are you using a food scale and can you open your diary?1
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Quote: "I eat good foods and I even weigh things on a scale now..."
How long have you been using the MFP app and how long have you been using the food scale?
Can you open your diary?2 -
What calorie level were you eating prior to the recent bump to 1500? And for how long?
I bumped up from 1400 about two weeks ago, and I'd been at 13-1400 since I re-started counting in June.OP, how did you come up with 1850 for your TDEE? I calculate it at around 2100.
I swear I've tried all the online TDEE calculators and they all range between 1800-2100, dependent on whether they take into account my exercise habits or just my sedentary life. 1850-ish was the most prominent value I found.Quote: "I eat good foods and I even weigh things on a scale now..."
How long have you been using the MFP app and how long have you been using the food scale?
Can you open your diary?
Opened. I've been using the food scale for almost a month, weighing any and everything.0 -
I'm lightly active, 5'4", about 140. I eat between 1300-1500 during the week. I lift heavy 4x per week. It's enough. It's not fun nor do I love it. I do get to eat more on the weekends but yeah, 1300-1500 are my weight loss calories.0
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cassieemch wrote: »What calorie level were you eating prior to the recent bump to 1500? And for how long?
I bumped up from 1400 about two weeks ago, and I'd been at 13-1400 since I re-started counting in June.OP, how did you come up with 1850 for your TDEE? I calculate it at around 2100.
I swear I've tried all the online TDEE calculators and they all range between 1800-2100, dependent on whether they take into account my exercise habits or just my sedentary life. 1850-ish was the most prominent value I found.Quote: "I eat good foods and I even weigh things on a scale now..."
How long have you been using the MFP app and how long have you been using the food scale?
Can you open your diary?
Opened. I've been using the food scale for almost a month, weighing any and everything.
I looked at your diary. I can see you have using MFP for about a month, and possibly using the food scale about two weeks or so.? There are still some things that you could work on in weighing, but this is not your problem.
Do you adjust your calorie goal manually? For example change it from 13-1400 to 1500? Your calories are all over the place..I went to beginning (Aug 29th thru Sept 13) and noted many days no logging, so cannot know how much you were eating on those days, but noted many low days were you eating below your calorie deficit. Then I picked a random week Sept 23 - 30th...
Sept 30 consumed 1618 out of 1500
Sept 29 consumed 1437 out of 1630 (with exercise)
Sept 28 consumed 993 out of 1612
Sept 27 2240 out of 1622
Sept 26 consumed 1509 out of 1709
Sept 25 consumed 854 out of 1402
Sept 24 No logging
Sept 23 consumed 1550 out of 1711
For starters you are not consistent with your logging to adhere to your daily deficit.
If MFP gave you 1400 or 1500 or 1600 to lose X pounds, stick to that goal everyday. Make sure you setup the right activity level. Eat back a portion of your exercise (be careful when coming up with calculations for your calorie burns in exercise) The days above in bold look good. But you can see that you have over eaten on days and under eaten on days, and one not logged.
Make sure you weigh all solid foods..Even the ones that are packaged that say for example 1 piece. That 1 piece can weigh more or even less than the labels says.
Since you are only 1 month old its understandable that you would have questions. So all you have to do is apply consistency and accuracy with weighing and logging. Once you have streamlined this process a bit better you are on your way. Monitor your calories, exercise and your weight loss (start trending) so that if you need to make adjustments in your goal, the diary will be as accurate as it can.
eta: if the calorie goal MFP gives you is too low (not sure how many pounds you are set to lose each week), you can adjust the rate of loss for example to a slower loss at .5 pounds etc. Do what is comfortable for you so that you can stick to it.
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arditarose wrote: »
Which one?1 -
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I woke up thinking about this, don't ask me why, LOL . So I thought about your weekly average. I went back and doubled checked your calorie goal on your diary.. and noted the following:
Sept 25 goal was 1400
Sept 26 - 28 was 1600
Sept 29 was 1630
Sept 28th till today 1500..
@ 1500/day Goal was 12000, @1600/day Goal was 12800. Even if on the non logging day you ate approx 1500, that week came out to approx 11700, you were still under weekly goal.. so I needed to change up my thoughts a bit, so I rant your stats (I was tired last night and should have done this, apologies)
Mifflin - St Jeor
BMR approx 1324
TDEE approx 1580 (sedentary)
TDEE approx 1820 (light active - exercise)
20% rate of loss = 1450 a day. At slower rate 15% would 1540 per day (about .5 to .6 pounds a week)..
Since you are starving which is understandable, you might want to stick to the 1500 (or even bump that up 50) calories.
So why not shoot for the 1500 calories, for a min of 4 weeks. Make notes on your diary how you feel during this time (hunger, mood, energy, how you are performing in exercise, etc).. Determine you rate of loss for these weeks according to your setups. If you are losing comfortably and all is good, keep going.
The thing that stuck out to me was that you said you have been trying to lose weight for about three years now. Don't know the details, but if you try and stick to one calorie goal, and do that consistently for a min 4 weeks see where you are. Come back and tell us how you are doing. 1 -
1. You seem to have a lot of generic entries in your diary (e.g., a generic banana daily - all entries tend to be around 90ish calories). I would try to clean stuff like that up. My grocery store carries Dole Bananas and typically they tend to be around 125 to 135 calories. I also see this with stuff like sweet potatoes.
2. If you are starving, then you should play around with your food combinations to see what fills you up the most. What I was do is aim to get 120g of protein daily and 30g of fiber (switch out sugar and add fiber to your diary - http://www.myfitnesspal.com/account/diary_settings)
3. Replace bananas for lower sugar fruits (berries or something like this). Increases to low sugar/low calories veggies: carrots, cucumbers, zucchini, squash, etc... Or you can replace them with other volume & protein sources of foods: egg whites/eggs (combo if you would like), Greek yogurt, chicken, pork, etc..
4. Following the TDEE method, I would put you around 1500-1600 calories. I would also potentially decrease your carbs and increase fats. It' s possible you will respond better to fats. @ 1550, macros: Protein - 30%, carbs 30% and fats 40%.
5. Log daily.
6. Minimize your effort and maximize your results with following a structured lift program - http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest . Women tend to like strong curves and NROL4W (both are books)1 -
I eat between 1000 to 1200 calories / day. I have lost 8 kg in 3 1/2 months, according to my Fitbit on a very sedentary day I would need between 1760 to 1800 calories, I don't exercise at all except for housework.....I don't have breakfast, only a cup of tea 2 sugars and skim milk, because I'm not hungry in the morning, I find if I have breakfast, I end up eating a lot more through the day and being hungrier as well, I do listen to my body and this way at least for now, it's working...........I have found the perfect formula for "me" having nice crusty stoned baked breadroll (Coles) filled with all sorts of proteins, various vegetables and fat, that really are filling and satisfying.......a light snack ( splice or tea a biscuit) then chicken or prawns, vegs stir fry for dinner with 1/2 cup of boiled rice, or a 1/2 pizza from Aldi with a salad eccetera....the first month was very hard......I was hungry every night, I don't anymore, I eat the things I like and I can go this way for a year or forever if necessary........
I know about the sugar0 -
Half of my reply seems lost.....I was commenting as we are all different and what works for the majority won't work for everybody, I know about the sugar spike and so forth, and breakfast the most important meal of the day quick starting the metabolism, but doesn't work for me. Thanks to fitness pal Apps and calories counting, eating what suits me best, I'm slowly but surely going towards my goal,
Age is also a factor in my loosing weight slowly......but never mind, I enjoy what I eat and cook what I like.....0 -
I sent you a PM.0
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Thanks for all the replies. I'll give some of the tips a try and see what happens, I guess. 0
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This seems really similar to how I felt back when I did HIIT 5 times a week as well as strength training. I ate a LOT and was constantly hungry, but never counted my calories, just stuck to whole, natural foods that I cooked myself. After 3 months of this I had lost zero weight, but looked a lot slimmer and way more toned. I attribute this to my natural ability to gain muscle. If this seems similar to you, maybe try keeping the exercise regimen but just eating the way that feels natural to you?0
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